TLT Sandwich
In this Article
This tofu sandwich is a vegetarian version of the classic “BLT,” offering all the flavor without the fat, cholesterol, or nitrates of bacon. Be sure you use a non-stick skillet to cook the tofu. For anyone looking for a hearty, substantial, satisfying, nutritious, and meatless lunch – it’s hard to beat the TLT Sandwiches. It’s a classic dish from America, which is healthier and even tastier than the old-fashioned bacon lettuce tomato (BLT) sandwiches. Remember this great dish when you want to show your skeptical omnivore friends or family how delicious and satisfying vegan food can be!
| Serves | Preparation Time | Cooking Time |
| 6 People | 30 Minutes | 10 Minutes |
Ingredients
- 250 grams extra-firm tofu
- 2 tsp (teaspoons) olive oil
- 1 tbsp(tablespoon) soy sauce
- 12 slices whole-wheat bread or rye bread
- 1-2 tbsp stoneground mustard
- 1-2 tbsp Tofu mayo
- 6 lettuce leaves
- 6 tomato slices
Method
Step 1
Cut tofu into six slices, each about 1/4-inch thick.
Step 2
Heat oil in a large non-stick skillet.
Step 3
Add tofu and cook over medium heat until golden brown, about 3 minutes.
Step 4
Flip onto the other side, cook until golden brown.
Step 5
Turn off heat.
Step 6
Add soy sauce, flip the tofu slices so as to coat both sides.
Step 7
Toast bread.
Step 8
Spread it lightly with mustard and Tofu Mayo.
Step 9
Top with slices of tofu, lettuce, and tomato.
Step 10
Your TLT Sandwich is ready to eat. Serve immediately.
Nutritional Information
Per sandwich
| Calories | 231 | Fat | 8.5 g |
| Saturated Fat | 1.1 g | Calories from Fat | 33.1% |
| Cholesterol | 0 mg | Protein | 13.7 g |
| Carbohydrates | 29.2 g | Sugar | 6.8 g |
| Fiber | 4.6 g | Sodium | 502 mg |
| Calcium | 180 mg | Iron | 3.5 mg |
| Vitamin C | 3.3 mg | Beta Carotene | 117 mcg |
| Vitamin E | 0.5 mg |
